The Right Foods That Can Improve Your Mood

Recovery Drinks

The best drink to consume after a workout has a mix of both carbohydrate and protein

Chocolate milk:

Has the perfect ratio -superior to commercially sold protein sports drink

Provides fluids and electrolytes such as potassium to assist with rehydration

Has high-quality protein that helps build lean muscle when combined with exercise

Each eight-ounce serving of milk (plain or flavored) provides 300 milligrams of calcium

Fluids

Good sources: Water, milk, juice, sports drinks

Good for you because:

Fluid is lost during exercise so it is important to replenish after sweating.

Dehydration will decrease performance abilities and can be very dangerous.

When to consume:

Before during and after exercise, don't wait until you feel thirsty

Don't drink too much while exercising or it may be harder to run.

Note

Sports drinks are no better for you than water unless you are exercising intensely for more than 60 to 90 minutes or in really hot weather.

If you choose to drink a sports drink consume 8 to 12 ounces rather than the 16 to 20 ounces that usually comes in the bottle, this is too much.

Avoid carbonated beverages before/during exercise because they may cause an upset stomach.

Right Foods Can Improve Your Moves

Don't let hunger attack ruin the way you feel. Make you're after school snack a pre-game meal! Reach for a morsel that'll do the trick, one not too filling, but on that will stick. Reject sticky, sweet and greasy foods.

Carbohydrates Will Carry You Through

Have you heard it is best to eat 2 to 3 hours or more before a meet or game? You may say this sounds impossible because you eat lunch between 11 to 12 noon, get out of classes at 2:05 p.m. and then have to play at 5 p.m. Some athletes prefer not to eat before a game; others need a snack to pick them up. Your best choices are high carbohydrates, low-fat snacks. They provide quick energy and are easy to digest.

Smart & Simple Snacks

Pre-Activity

Goal is to prevent you from feeling hungry before or during the workout/competition as well as to maintain optimal blood sugar levels. Should consume carbohydrate foods, especially complex, sufficient fluids, moderate protein, low fat/fiber to decrease digestive stress

Develop the habit of eating to win. Try these snacks between school and practice or games, for that matter anytime:

Animal crackers

Bagels

Cereal mixtures-party mix

Dry cereal

English muffins

Fresh fruit

Graham crackers

Melba toast

Pita pocket

Popcorn

Rice cakes

Saltine crackers

Vanilla wafers

Whole Wheat bread

Pre-Game Snacks

If you go home before a game or practice, or have access to a refrigerator or thermos, try some of these smart and simple pre-game snacks:

Post-Activity

Post-workout snacks should be consumed within 30 minutes of ending activity and should contain carbs and protein. Examples:

Chocolate milk

Milk in a frozen fruit smoothie

Pita chips dipped in hummus

String cheese and a piece of fruit

Whole-grain crackers and cheese or peanut butter

Yogurt with fruit slices

It is best to eat/drink carbohydrates immediately after the exercise and then again during a meal within that 4 hour period. Muscles are most receptive to rebuilding 2 to 4 hours following exhaustive exercise

Do you reach for a snack when you're bored, nervous, happy, angry, or tense? If you do, you may be eating when you're not hungry. Find other ways to handle your feelings. Go for a walk, listen to music, or call a friend.

The recommendation is to get sixty minutes of moderate exercise each day. Moderate exercise can be a brisk walk, aerobics, bike riding, playing basketball, running, etc.

Hydration Hint: Drink 8 ounces of fluid 20 minutes to 30 minutes prior to exercise or during a warm-up.

Myth: Low-fat or fat-free means no calories. You can eat more foods if they are low fat or fat free. Fact: Low fat or fat free does not mean calorie free. A low-fat or fat free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories or more than the full-fat version of the same food.

Smart Drink Tip: Choose drinks with no more than 25 calories per 8-ounce serving, and notice how many servings are in one drink.

Experts agree the first two hours after a workout is when the body's real work begins ~ refueling, building and repairing muscles. Post work - out snacks; chocolate milk, tuna on whole wheat, banana and peanut butter, turkey and cheese, apple slices and pretzels.

Lack of water is the biggest cause of daytime fatigue. Aim to drink 8 glasses of water each day.